In Dilemma...

[xxchrisxx]

Hi guys, i've been weight training for around 14months now. I'm happy too say that i've reached goal weight & mass size. I'm 5'10" & i weigh 187lbs. But now i've found myself in a tough situation, although i've gained muscles, i also have gained some fat as well during bulking up. I want to maintain current weight but i want to achieve preferred muscle:fat ratio. What i mean is i'd like to gain more muscles but not wanting to gain anymore weight/mass.

I'd like to know how new diet should be? Would appreciate guidelines.

Any questions are welcomed

[Athene]

I guess the calories will need to be reduced if you want to lose weight, or maybe you can increase your cardio for a few weeks and see what happens.

Would you mind posting what you're eating now, and then we can see if it can be leaned out?

[Boss Man]

You could try something like this.

Take 10g Carbs out of each meal, and replace with approximately 4.5g Fats. You create a Carb energy deficeit that Fat can provide instead, but maintain calories which should allow you not to shed muscle, touchwood.

I have mentioned this on a few occasions before, so if you were such a person I mentioned it to, I'd not reccomend it again, as going too low Carb, might not be beneficial for things like Glucose balance, protein synthesis via Insulin activity and Brain sustenance.

However as stated giving us a breakdown of meals and meal times would also help us to assess what may need doing.

Muscle and Fat gain are enevitable, as gaining just muscle with no Fat is almost certainly impossible, but bear in mind, beyond a certain point, you will get a greater fat gain with muscle mass, because you'd be eating a lot more calories, so there would be more potential to create bigger caloric excesses per meal.

[xxchrisxx]

As far as i know, i (187lbs) should be consuming around 3200 calories per day. I am no expert but I will try to break down daily meal plan the best i can.

source of protein mainly comes from ( chicken breast, lean beef ,lean pork, egg whites , protein powder & milk). The amount of protein i consume is from 1.5-1.7 times body weight which is 270g-300g of protein.

Meal 1: 5 Egg whites w/ 2 yolk
Fruits (Medium Apple, Oranges)
4 Slices of Whole Grain Toast w/ thin spread of Peanut Butter( No sugar)


In between Meal 1 & 2: 2 scoops of BSN True Mass w/ 6.5 ounces of low fat milk


Meal 2: 5 Egg Whites
10-15 Nuts (Almonds, Cashews & Pistachios)

Meal 3: Lean Meat & Veggies ( Cooked with Olive Oil)
Small portion of Whole Grain Rice

Before work out: 2 Scoops BSN True Mass w/ 6.5 ounces of low fat milk

*Work Out*

After Work Out : 2 Scoops BSN True Mass w/ 6.5 ounces of low fat milk

Meal 4: Lean Meat & Veggies ( Cooked with Olive Oil)
Small Portion of whole grain Rice


I'd be happy to answer any questions for you to provide better assistance

[Boss Man]

source of protein mainly comes from ( chicken breast, lean beef ,lean pork, egg whites , protein powder & milk). The amount of protein i consume is from 1.5-1.7 times body weight which is 270g-300g of protein.

(I'd change that to 1.5g per lb. You'll increase the risk of Gout and Kidney Stones eating that much. You can always increase Carbs and Fats instead.)

Meal 1: 5 Egg whites w/ 2 yolk
Fruits (Medium Apple, Oranges)
4 Slices of Whole Grain Toast w/ thin spread of Peanut Butter( No sugar)

(Fine)

In between Meal 1 & 2: 2 scoops of BSN True Mass w/ 6.5 ounces of low fat milk

(You don't need 2 scoops I feel, if you're having Milk Protein, so go for one. You could always have a small portion of Nuts here to compensate for some lost calories, or take the Apple out of Breakfast and eat it here instead, and add the Nuts to Breakfast.)


Meal 2: 5 Egg Whites
10-15 Nuts (Almonds, Cashews & Pistachios)

(You could increase the amount of Nut content here.)

Meal 3: Lean Meat & Veggies ( Cooked with Olive Oil)
Small portion of Whole Grain Rice

(Seems fine)

Before work out: 2 Scoops BSN True Mass w/ 6.5 ounces of low fat milk

*Work Out*

After Work Out : 2 Scoops BSN True Mass w/ 6.5 ounces of low fat milk

(I don't think you need that much protein before and after a workout. Milk will slow down Absorption by increasing Calories, Casein, Enzyme production and thickness. I'd suggest switching to water instead, with both.)

Meal 4: Lean Meat & Veggies ( Cooked with Olive Oil)
Small Portion of whole grain Rice

(Seems fine)

[xxchrisxx]

I've analyzed the meal plan you've suggested & i notice that you're suggesting that i should lower carbs & most importantly increase healthy fats intake. Correct me if i'm wrong.
Also, changing 2 scoops of protein to 1 is just for the 1st drink or all 3?
Another question is, let's say i'm following the 4:3:3 rule, does that mean i need to consume around 950 Kcals/105g of healthy fats per day?

[Boss Man]

No I'm suggesting less Protein, more Carbs and Fat. Hence why the Milk was changed for water around workouts, asnd more Nuts were considered, as Nuts have Carbs in anyway, some more than others, because as I stated too much Protein can potentially lead to things like Kidney Stones and Gout.

[xxchrisxx]

Alright, i'll reduce protein intake to 1.2 - 1.5 times weight & also increase fat intake & see how it goes. I don't think i'll increase carbs though cause i think i'm actually consuming excess carbs since it's a lean mass gainer that i'm drinking & not whey protein.Thus, I'm contemplating changing protein drink. I'm going to give it month & shall post results here. Wish me luck

[Boss Man]

Well if it is a weight gainer with Carbs, then yes perhaps go with added Fat in place of some prortein. If you get the calories pretty much the same as now, you shouldn't dramatically affect mass or body composition.